Shoes and Foot Health for the
Working Woman
Gray Carpenter, PT,DPT,OCS,FAAOMPTMike Sherk, PT,DPTAimee Kasten, SPT
Determine what type of foot you have and how to shop for products to increase comfort
Review different types of women’s shoes
Discuss how to avoid joint pain associated with certain shoe styles
Objectives
How to Determine Your Arch Type
“Wet Test”-most common method ◦Fill shallow pan with thin layer of water
◦Wet sole of foot◦Step onto a piece of paper◦Does it look similar to any shown below?
High arches: Associated with underpronation.◦ May notice walking on the outside of your foot◦ Wet test: inner/middle part of foot does not appear
Collapsed arches: Associated with overpronation◦ May notice foot collapses and walk more on the inside
of foot◦ Wet test: Foot appears large with no definite arch
shape
Determining Your Foot Type
Shoe shop later in the afternoon◦ Feet swell/sweat during the day
Toe box◦ Should be able to easily wiggle toes
Heel should fit snuggly
Your feet widen with age, so measure them each time you try on new shoes◦ Buy shoes based on the LARGEST foot◦ Different brands may result in different sizes
Determining the Right Fit for Any Shoe
Many shoes are narrower than your foot, especially in the front
Check this by tracing foot on piece of paper◦ Compare the tracing with the sole of your shoe.◦ A shoe that is too narrow (tracing is wider than
the sole) may lead to foot and other lower extremity joint pain
Choosing the Right Fit
http://www.footcaredirect.com/shoes.html
Bring the socks you plan to wear with the shoes◦ Hose, trouser socks, & athletic socks differ in bulk
and affect the fit If you have wide feet, consider brands that
offer width sizes (ex: 8W)
Considerations for Shoe Shopping
High Heels
3” heel creates 7x more stress on forefoot (balls of feet) than 1” heel
22% increase knee pressure with “stilettos”
26% increase knee pressure with wide high heels
Decrease walking speed & step length
High Heels-The Facts
Cramping and deformation of toes Changes body posture, which can lead to
joint pain ◦ Causes increased curve in low back – back pain◦ More stress on knees and balls of feet
Consequences of Ill-Fitting Heels
Consider shoes with heel height of 2 inches or less
If higher heel height is desired, look for shoes with platforms◦ Take pressure off front of foot (balls of feet)◦ Platforms can be exposed or covered for desired
look
Shopping for (Comfortable) Heels
Exposed Covered
Consider a shoe with a rounded toe box instead of a pointed one◦ Gives toes more room to spread when walking &
standing◦ Helps prevent toe deformities
Shopping for (Comfortable) Heels
Rounded Pointed
Research ball-of-foot inserts◦ Decreases pressure on the ball of the foot◦ Can help improve comfort of shoes you already
own◦ Available at most drug stores
Shopping for (Comfortable) Heels
Consider a “wedge” style of shoe◦ Space between heel and forefoot of shoe is filled
in◦ Less likely to lose balance – more of shoe is in
contact with the ground◦ Pressure on forefoot foot is lessened
Shopping for (Comfortable) Shoes
Slingbacks
◦ Lack of heel counter may cause instability for the heel of foot
◦ Make sure fasteners are tight – heel of foot should not be sliding off side of shoe
◦ If slingbacks are made of elastic/have no fasteners, be sure to monitor slack – fabric stretches over time
◦ Make sure heel of foot stays entirely on heel of shoe, both in sitting and walking before buying them
Shopping for (Comfortable) Heels
Boots with heels◦ Decreased heel height, platform, wedge
style, or forefoot inserts
Mid-shin and knee-high boots◦ Be sure to wear proper socks when trying
on and wearing boots-material of legging of boot may irritate skin
◦ Make sure legging of boot fits comfortably around calf – tingling and numbness down legs may occur if too tight
◦ Lace-up boots offer the best customized fit
Dress Boots
Stretch back of lower legs after use ◦ Heels cause calf muscles to shorten◦ 3 sets of calf stretches, 30-40 seconds each (shown
below)
If possible, put heels on after standing up◦ Muscles of the back do not fire properly with higher heel
heights when going from sit to stand◦ May lead to back pain
Avoid wearing high heels for extended time◦ If job requires excessive walking, change into flats or walking shoes
Suggestions for High Heel Wearers
Fashion vs. Safety…
Excessive pressure on forefoot and knees
Too small and narrow for foot
Tripping hazards?
Flats
No heel keeps pressure more evenly distributed throughout entire foot
Less likely to develop toe deformities
Look for built-in arch support in most styles to lessen chances of developing joint pain
Flats
Best shoe to wear if work requires walking and standing for long periods of time
Provide the most support for all parts of the foot, including the inside arch
If fitted properly, decreases the likelihood of developing lower extremity joint pain, back pain, and toe deformities related to footwear
Walking Shoes
Flexibility◦ Twist the shoe – middle of shoe should
not twist or bend◦ Bend the shoe – should only bend
where the ball of the foot would be
Flat & No flare◦ Heel should be no more than 1” higher
than forefoot◦ Heel should not be wide – should cup
the heel in a snug but comfortable manner
Buying the Right Walking Shoe
Shoe should fit the type of arch and foot you have
Flat arches/Overpronation: Look for shoes with rigid medial arch support
High arches/Underpronation: Choose shoes with softer medial arch supports to allow the foot to collapse inward while walking
Buying the Right Walking Shoe
Certain specialty stores have trained staff that can help you assess your foot type and direct you to the proper shoe
Off’n Running2201 Joan Avenue, Greensboro(336) 288-7071
9th Street Active Feet725 Iredell Street, Durham(919) 286-5101
Buying the Right Walking Shoe
We would like to thank…Our Sponsors
Mike Sherk, PT,DPT◦ 919-304-5060
Gray Carpenter, PT,DPT,OCS,FAAOMPT ◦ 336-538-7500
Questions?